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Class #1046

Booty Barre™ Express

Description

Tracey Mallett is back with another Booty Barre™ workout! This express class is great for when you don't have a lot of time but want to feel the burning, cardio, and stretching that you get in a full class. Tracey challenges you with a standing Side Kick series, many variations of Relevés, and so much more! You will have so much fun toning your body in this high energy class!

What You'll Need: Table Chair, Overball

About This Video

Transcript

(upbeat techno music) Hi. I'm Tracey Mallett and I'm back again with Booty Barre. (cheering) We're gonna do a Booty Barre Express because I know that we have little time to work out. So you wanna get 30 minutes in. You wanna get the burn.

You want flexibility. You want cardio. And you want a tone tushie, right girls? (cheering) So today we're gonna do a 30 minute class. So you're ready?

Put your feet together. Hands on hip. We're gonna open and close the feet. You go open and close. And open.

So you're rotating from your hip. Not from the knees. Okay? We're doing a lot of it in V position so it's important we open front to top. Let's just give me four more.

Ready? Four. Three. Two. Last time.

Now hold it here. Releve' up. This is called your "releve'". You're rising up onto tippy toes. You're ready, pick it up.

You go up and down. Let's reach the hands down. We're gonna be our little prima ballerinas now. Ready, Port de Bras. You take it up.

Up. Up. Up. Up. Let's do one more time.

And up. Two. Three. Four. Five.

Six. Seven. Eight. Let's take the hand in front of the bar. Or your chair.

Take hold of your barre. Now let's just releve'. We're gonna bend your knees. And we just do a little pulses. So what I'm looking for, if you got the ball there let's bring you feet a little bit closer together.

Just cause you've got your ball there and you're gonna be releveing as high as you can. Now you want that neutral position. It's a little harder with a chair. But your focus is in neutral position. You're squeezing.

Those inner thighs are working. Pelvic floor is pulling up. Try and keep your arms. As straight as you can. I like to be a little bit further away.

So I'm pressing down. I'm initiating working that upper shoulder girdle. With the arms. Now let's hold it down. Hold it.

And you in a neutral position? Shoulders over your hips. Now squeeze from that pelvic floor, girls! Strong, pick it up. You go pulse. Pulse.

High on those toes. Oh yes. Let's go a little bit lower. I feel the burn. Eight more.

Eight. Seven. Six. Five. Four.

Three. Two. Squeeze, hold it tight. And now lengthen. Don't be quick to release, ladies.

(laughing) Take hold of the ball. We're gonna grab the ball. We're gonna take it behind the right leg first. You're gonna squeeze it. Now one of my favorite, simple exercises you're gonna bend the supporting knee.

Take your head down. Now your hip is an extension. You lift and down. So our focus is here. You've got to keep that supporting knee bent.

Lift deeper in the leg. Deeper. Deeper. Whoops. Bend that leg more.

I want deep into that leg. That's it. And it's actually from here. It's lift. Back.

Lift. Back. Lift. So there's no swinging. There's more work in that hamstring.

You're squeezing tight. Good, so you're gonna get a little balance. Less quad. Hamstrings and glutes. Not so big, Kristy.

Tiny. It's tiny. Now I want you to hold it up there. Flex the foot. Pulse.

Now it's even tinier. You're putting your energy up through the heel. And she drops the ball. When she drops the ball, they have to do 10 pushups. (laughing) Go.

Eight. Seven. Six. Five. Four.

Three. Two. Hold it there. Hold. Point the toe.

Bring the knee down. Ready, we're gonna take it to the side. Four, three, two. And take it side. Now the key with this.

The knee is going directly to the side. So not forwards. Now we're gonna add an extension. You extend. You bend.

Extend. Bend. There you go. Keep your head down. Extend.

Bend. Extend. Four more. Four. Three.

Two. This time let's hold it out. Pulse for three. You take it three. Two.

One. Bend. Three. Two. One.

Squeeze it in. You go three. Two. One. Squeeze.

Three. Two. One. Make sure your knee's in line with that hip. Last time, three.

Two. One, in. Nice work. Ready, quickly switch it to the other side. Squeeze that ball.

It's amazing what you can do in such a short amount of time. And you feel like you've got a good body. A good workout. A total body workout. Last time for sure, right?

Roll down, inhale. Exhale chin to chest. Always finish off with a roll down to a line in your spine. Get your heart rate back to your normal beats. And roll yourself all the way up.

You guys worked really hard and I know a lot of you have never worked with me before so I'm gonna give you a high five. You did a good job. (cheering)

Transcript

(upbeat techno music) Hi. I'm Tracey Mallett and I'm back again with Booty Barre. (cheering) We're gonna do a Booty Barre Express because I know that we have little time to work out. So you wanna get ...